CrossFit Tucker – CrossFit
WOD Brief and Warmup
(0:00 – 10:00)
Run Warmup
200 Meter Run
30-20-10 Seconds
Single Unders
Active Samson Click Here
AbMat Sit-ups
1-Mile Run (Time)
Max Effort 1-Mile Run
Hip Hop (Time)
For Time:
1 Mile Run
Directly Into….
Annie
50-40-30-20-10
Double Unders
AbMat Sit-ups
GENERAL
• “Hip Hop” is a combination of a 1 mile run and the CrossFit benchmark workout “Annie”
• Looking for a run distance and variations in “Hip Hop” that allows athletes to complete the work in under 20 minutes
DOUBLE UNDERS
• Choose a double under variation that you can complete the set of 50 in under 1:30
RUNNING
• If unable to run:
o 2000/1600 Meter Row